Fat Loss Hacks

There's Actually A Way To Get Fit Without Trying Too Hard And We've Found It

This article was originally published by AskMen UK — so don't mind the references to things like "pounds," "chaps" and "packets of crisps," whatever those are.

Unless you're a professional athlete... wait, EVEN if you're a professional athlete, staying trim is hard work. Getting there is even harder. A large part of doing that is reducing your body fat percentage. Fat loss, gents, we're talking about fat loss. And, because it's often quite the horrific challenge, it's time to introduce you to a few hacks that are going to make the whole process a little easier. We're not saying these are the only tips you'll ever need for fat loss, because you'll still need to cut refined sugars and work out lots. But the following tips will help you along your leaner way. Even if the potential gains seem marginal, don't be disheartened – it all adds up. Small positive changes = big results in the end. Good luck.

Eat a high-protein breakfast

Researchers have discovered that eating a protein-rich brekkie boosts a critical neurotransmitter, which could lower any food cravings later on in the day. The study looked at people who ate breakfast – who experienced reduced cravings for sweet things – and then people who ate a protein-laden hairs-on-your-chest breakfast and found those people experienced reduced cravings for both sweet AND savoury foods.

Of course, those who skipped the most important meal of the day got cravings all day long. Which one are you?

Use smaller plates

It seems pretty obvious but how many of us prefer the larger plates? According to a new study, reducing plate size is a proven (and easy) way to lose weight.

There have been many studies into the effects of this though none have ever reached a consensus. By combining the studies, however, researchers were able to reach a conclusion: Plates with a smaller diameter by 30% (that is, halving its total area) in turn reduces the amount of food consumed by 30%.

One to note, though: The benefit is greatest when you eat at home. Eating out at a restaurant clearly has it's variables, buffet or no, as the portion sizes are chosen for you.

Play Tetris

According to a study published in the journal Appetite, playing Tetris for just three minutes can banish food cravings. Erm, get in. Tetris time-wasting fully justified. The way it works is that the visual distraction serves to help control a craving. As the study's author explains, "episodes of craving normally only last a few minutes, during which time an individual is visualising what they want and the reward it will bring."

"By playing Tetris, just in short bursts, you are preventing your brain creating those enticing images and without them the craving fades."

Drink three cups of green tea a day

A small change but one that can lead to significant benefits. With it's powerful antioxidants, green tea has been shown to improve the metabolic rates in people who drink it regularly every day. In a small study, the Asian cuppa appeared to increase metabolism and speed up fat oxidation. Tea drinkers: this one's for you.

Ditch the comfort food

Well, it's official: Comfort food DOES NOT improve a low mood, studies say. Research found that people who ate nothing got over their bad moods just as quickly as those who ate their favourite comfort food. Next time you reach for the baked beans and bread (toast), give it half an hour.

Get AT LEAST seven hours sleep a night

Researchers found that sleep-deprived people had increased activity in the parts of the brain associated with rewards and less active frontal lobes (behind and above the eyes), the part of the brain that provides self-control. This could explain why you give into junk food and other poor food choices when you're knackered.

Eat berries and grapes

Yes, grapes and blueberries will officially help with managing weight gain! In a large study conducted on the subject, which involved observing 124,000 people in the US over a period of 24 years, researchers concluded that the so-called 'middle aged spread' (putting weight on in middle age) can be prevented if you eat regular portions of certain types of fruit. Previous long-term studies have found that, typically, people will put on one or two kilograms every four years during middle age. In this study, adults who ate foods that contained nutrients called 'flavanoids' didn't put on that weight, and some even lost weight.

The biggest effect comes from blueberries, grapes, strawberries and cherries. Dr. Cassidy, who is the senior author of the study, believes it's because these flavanoids slow the rate at which the body absorbs fat, increases energy expenditure and keeps the gut healthy. Obviously, this isn't to say eating a handful of blueberries a day is your magic answer. The study doesn't claim flavanoids are fully accountable for the weight loss and, although the researchers tried to account for participants' diets and exercise regimes, other factors could have had an impact. Also, over-eating anything, even blueberries, will lead to weight gain.

However, using common sense, portions of these fruits in moderation have been shown to help manage weight gain over time. Hey, this one may be a long-term fat loss hack...but every little helps! Right?

Look at lots of pictures of food

Yes, sounded counter-productive to me too. But, according to research, looking at endless pictures of food can make them less enjoyable to eat. One or two pics of juicy, cheesy burgers will make you hangry, for sure, but a constant stream of food porn and you're likely to get less pleasure from the food, the more you look at it. It's a bit like the mouthful of a party size chocolate bar – it tastes great – but sooner or later it gets sickening. The first picture whets your appetite but a fair few pictures in, it gets more and more boring. So – back to your favourite foodie Instagram, yeah?

Drink LOADS of water

Water. 60% of our bodies are made of it. It makes sense that, without water, our bodies can't do their jobs properly, including burning fat. Think of it like a car – you wouldn't drive it without giving the engine some oil, would you? But, on top of that, there are a raft of studies that support the idea that water can aid weight loss for varying reaons. One such study says that drinking water before a meal can help to suppress appetite and control portion sizes. You feel fuller before you eat (drink a 500ml glass 30 mins before a meal). Go figure.